The lymphatic system, or lymph system as it is also called, is a system made up of glands, lymph nodes, the spleen, thymus gland, and tonsils. It bathes our body’s cells and carries the body’s cellular sewage away from the tissues to the blood, where it can be filtered by two of the body’s main detoxification organs: the liver and kidneys. This sewage is made up of the byproducts of our bodily processes, over-the-counter and prescription drugs, illicit drugs, cigarette toxins, other airborne pollutants, food additives, pesticides, and other toxins.

The Fat Flush author Ann Louise Gittleman, PhD, estimates that 80 percent of women have sluggish lymphatic systems and that getting them flowing smoothly is the key to easy weight loss and improved feelings of well-being.

If you are suffering from injuries, excess weight or cellulite, or pain disorders like arthritis, bursitis, headaches, or others a sluggish lymphatic system may be playing a role. Adapted from my book The 4-Week Ultimate Body Detox Plan, here are 11 ways you can get your lymph flowing smoothly:

Breathe deeply. Our bodies have three times more lymph fluid than blood, yet no organ to pump it. Your lymph system relies on the pumping action of deep breathing to help it transport toxins into the blood before they are detoxified by your liver. So breathe in that sweet smell of healing oxygen. Breathe out toxins.

Get moving. Exercise also ensures the lymph system flows properly. The best kind is rebounding on a mini trampoline, which can dramatically improve lymph flow, but stretching and aerobic exercise also work well.

Drink plenty of pure water. Without adequate water, lymph fluid cannot flow properly. To help ensure the water is readily absorbed by your cells, I frequently add some fresh lemon juice or oxygen, Cellfood, or pH drops. To learn more about balancing your pH check out my book, The Ultimate pH Solution.

Forget the soda, trash the neon-colored sports drinks, and drop the fruit “juices” that are more sugar than fruit. These sugar-, color-, and preservative-laden beverages add to the already overburdened workload your lymph system must handle.

Eat more raw fruit on an empty stomach. The enzymes and acids in fruit are powerful lymph cleansers. Eat them on an empty stomach for best digestion and maximum lymph-cleansing benefits. Most fruits are digested within 30 minutes or so and quickly help you feel better.

Eat plenty of green vegetables to get adequate chlorophyll to help purify your blood and lymph. Sprouts are particularly good thanks to their abundant enzymes, which help to clean up the lymphatic system.

Add a few lymph-boosting herbal teas to your day, such as astragalus, echinacea, goldenseal, pokeroot, or wild indigo root tea. Consult an herbalist or natural medicine specialist before combining two or more herbs or if you’re taking any medications or suffer from any serious health conditions. Avoid using herbs while pregnant or lactating and avoid long-term use of any herb without first consulting a qualified professional.

Dry skin brush before showering. Use a natural bristle brush. Brush your dry skin in circular motions upward from the feet to the torso and from the fingers to the chest. You want to work in the same direction as your lymph flows—toward the heart.

Alternate hot and cold showers for several minutes. The heat dilates the blood vessels and the cold causes them to contract. Avoid this type of therapy if you have a heart or blood pressure condition or if you are pregnant.

Get a gentle massage. Studies show that a gentle massage can push up to 78 percent of stagnant lymph back into circulation. Massage frees trapped toxins. You can also try a lymph drainage massage. It is a special form of massage that specifically targets lymph flow in the body. Whatever type of massage you choose, make sure it is gentle. Too much pressure may feel good on the muscles, but it doesn’t have the same lymph-stimulating effects.

There are countless benefits of getting your lymphatic system moving more efficiently, including more energy, less pain, and improved detoxification. Adapted from The 4-Week Ultimate Body Detox Plan by Michelle Schoffro Cook, PhD.

Socorro, thank you for drawing my attention to the omission in my book. I'm not sure what happened but the recipe IS missing. Use 10 drops of each of the oils listed on page 109. Add to 8 ounces of a good quality carrier oil such as sweet almond or apricot kernel oil. Gently mix the oils together. Store in a glass bottle. Massage a small amount into your skin working in small circles that move toward your heart (up from the legs, up from the arms). Perform this massage on a daily basis. Hope that helps.

Thanks for your kind words Debra. I'm glad you found it helpful. In addition to my e-books and print books you might like my upcoming book, Weekend Wonder Detox that will be available in bookstores by April.

Hi Michelle..I am so glad I found your site...I have received so much valuable information from you and I am going to purchase some of your ebooks. I don't have an ereader so will just do the pdf method. Am so looking forward to getting into this detox diet.
Regards
Debra